How to pick the best running shoes. Walk into any running store and you’ll probably find yourself staring at a huge, very colourful wall of shoes that all look the same and are completely different at the same time. That wall can be very intimidating especially when you start digging into all the features. I know my way around shoes fairly well and even so, I often leave with my head spinning.
The key is to approach buying running shoes in a scientific way and to not let yourself be swayed by all the pretty colours.
HOW TO PICK THE BEST RUNNING SHOES
Try the shoes on before you buy them
I can’t stress how important this is. While you can certainly shop for your favourite shoes online, make sure to spend some time at your local running store to find the shoe that fits you best.
The running shoes we wear now are not the shoes our parents wore. The shoes we wear now, are technical wonders in their own right with cutting edge fabrics and designs the industry has spent billions on perfecting. Remember, that a running shoe is not the same as a generic sneaker and cannot be treated as such.
Your shoe fitter should be looking at several factors. Do you have a high arch or flat feet? Do you strike with your heel or do you place more weight on your toes? When you strike, are you a neutral runner or do you pronate or supinate. In other words, do you roll in or out when you walk? We all do it to some degree and it just depends on how prominent it is in our gait. So many questions, so many things to think about.
Before going in to the store, you should also be familiar with the basic anatomy of the running shoe.
Upper. This is the whole part of the shoe that is above the sole and can be made of a variety of materials.
Look for an upper that outlines the shape of your foot and that doesn’t rub or press your foot in an uncomfortable way. I find mesh uppers to be the most comfortable but you need to look for ones that fit you best.
If you hold up several types of shoes you’ll notice that some are made on straight last, others are somewhat curved and others still have a very pronounced curve. Look down at your foot and see what shape it is and that will give you an idea of what to look for in your shoe.
Toebox. Exactly what the name suggests, this is the top and front part of your shoe.
Your toes should be able to spread and flex your foot comfortably without any rubbing on your toes.
Eyelet/Tongue/Midsole/Shank. I’m combining these features because they make up the middle part of your shoe that hugs your arch.
Consider how the shoe hugs your foot,how it supports your arch and if your foot feels secure in the shoe.
Ankle/Heel collar. Some shoes will have more or less padding or will sit higher or lower on the back of your ankle.
Pay attention to how the padding feels on your ankle and Achilles tendon. It should hold your foot snuggly without putting any undo pressure on your bones or tendons.
Heel Counter. This is the plastic part inside your shoe that wraps around the back of your heel holding it securely in place.
Make sure that your heel feels comfortable and doesn’t slide around in the shoe.
Will you be running outdoors or indoors?
Take some time to decide if you will be running mostly on a treadmill or discovering the trails in your area. This will make a difference for which type of shoe you choose. While you may be able to get away with a less structured shoe for the treadmill, it might be wise to increase the support when hitting the pavement.
Buy more than one pair.
It might seem like quite the investment, but it is not a bad idea to purchase two pairs of shoes at the same time. This way you give the shoes enough time to properly dry out between workouts. This will help them keep their shape for longer, thus allowing them to last. Not only that but if your preferred style is discontinued, you’ll have more time to find another pair you like.
The general rule of thumb when looking to replace your shoes is to do so every 300-400 miles (that’s about 450-800 km). There are a few factors that you will need to consider, including your weight, how often you are running and where. If you consistently run outside you’ll probably need to replace your shoes more frequently than if you run on a treadmill.
Wherever you run, it is important to check your shoes often and to replace them as soon as they begin showing signs of wear.
The main rule to remember is to spend some time researching all of the different types of footwear that are available. Take your time trying each pair out and don’t commit unless you feel comfortable. Your feet will thank you!
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